Posted in: Working Out

I’m a firm believer in stretching but I know a lot of people who don’t stretch at all. I couldn’t imagine running a half marathon and not stretching…or doing a 45 minute spinning class and just walking out. I will admit, I wasn’t always a firm believer in stretching but then I noticed I started to get really tight and I had a couple of minor injuries.

Let’s just say I was scared straight into stretching and it was the best wake up call ever.

I’m sharing this information because a lot of you are just now starting on a weight loss/fitness journey and some things are just not as common sense as we believe them to be in the beginning.

Before we get to stretching, please take the time to warm up! If you attend a group fitness class, the warm up is kind of built in to your workout. It’s amazing what a difference 5 minutes of warming up will do for the body. But just as important is a warm up is, it’s important to have a cool down too. It’s important to bring your heart rate down.

This goes for any activity. Going for walk? Warm up and cool it down. Going to Zumba? Warm up and cool down. Running for you life? Warm up, cool down. And most importantly don’t forget to stretch.

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Here are some stretches I always do (in no particular order):
1. Quad stretch
2. Glute stretch
3. Calf stretch
4. Upper body stretches
5. Hamstring stretch

Meet my new best friend: the foam roller. Pesky IT band! #workoutproblems

And I’m a huge fan of foam rolling. I understand that it’s a controversial topic but it works for me. It helps loosen the muscles and keeps me going for my next workout it. Don’t get me wrong, foam rolling is not always fun but it’s a necessary evil.

Posted in: Foodie, Recipes

I like to share something from the kitchen every week so this week I’m sharing a super easy breakfast thing.

I think @williebeatfat makes a very pretty #egg muffin! #breakfast #eggwhites #healthyeats

I use to wake up every morning to make us egg white omelets. That was before I started teaching cycle at 5AM so I had to find a way to make breakfast in the morning easy and portable if needed to be. I decided on the egg white muffin because I can cook six at a time and it was a set it and forget it type of thing.

 

Egg White Muffins
 
Prep time
Cook time
Total time
 
Try this quick and easy breakfast that you can make at the beginning of the week. Feel free to substitute a beaten egg instead of egg whites. You will need muffin pan not a cupcake pan because muffin pans are bigger.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 6
Ingredients
  • ¼ c liquid egg whites
  • ⅛ c chopped red bell pepper
  • ¼ c chopped spinach
  • ¼ c chopped white mushrooms
  • 2 slices thin sliced deli meat (optional)
  • Mrs. Dash seasoning, to taste
  • Pepper, to taste
Instructions
  1. These instructions are going to make one egg white muffin. If you're going to make six, then repeat the process.
  2. Preheat the over to 425 degrees.
  3. Spray the muffin pan so that the finished product doesn't stick.
  4. If you're using the lunch meat, put that in the bottom of the muffin pan.
  5. Add the bell pepper, mushrooms, and spinach.
  6. Pour the egg whites over the veggies.
  7. Add your seasonings.
  8. Repeat this until all six muffin containers are filled.
  9. Bake in the oven for 15-20 minutes, or until the egg whites are set.
  10. Store in an air tight container and reheat in the microwave.

I eat my egg white muffin with a side of oatmeal every morning. It’s an easy meal that is easy to take with you if you need.

What I love most about the egg white muffin is it’s versatile. You can add whatever you want to it to make it your own. It’s all wrapped up in a muffin form. You can have a different version of an egg white every day of the week if you choose. It’s truly something you can go wild with by using leftovers or just doing something not so simple.

We keep ours simple with just veggies but now my mind is turning with what I can do to make it better.

Do you prefer egg whites or just a regular egg?

Posted in: Daily Life, For The Soul

I’ve been doing a lot of thinking lately about things you should do everyday. I’m sure I’m going to come up with another of these lists, but for now:
Five things you should do everyday

1. Set your alarm 30 minutes earlier and go for a walk.  Give your metabolism a jump start by getting a little active in the morning.  It doesn’t have to be a full on power walk but just something to get you going.  It will make all the difference.

I think @williebeatfat makes a very pretty #egg muffin! #breakfast #eggwhites #healthyeats

2. Eat a good breakfast.  They say it’s the most important meal of the day for a reason.  Don’t skip it.  Skipping meals is a big reason for weight GAIN!  Even if you can’t stomach a full meal in the morning, eat something or have a smoothie.  Breakfast helps get your metabolism working so don’t miss out on this important meal.

3. Unplug the electronics an hour before bed time.  This is a hard one I know.  Putting the phone down and turning off the television can help you get better sleep.  It will allow your mind to settle before bed and will help you get more quality sleep time.

Hello! I love @williebeatfat! Especially after I'm all sweaty after a #run! #runhappy

4. Smile.  Life may suck sometimes but smiling will make your day better.  I promise!  There might be something behind all these scientific studies but I know it’s hard to be unhappy when you’re smiling.

5. Compliment yourself.  We all spend time passing compliments on other people but you also should do the same for yourself.  Say it aloud because it will make you proud!  We love others but we also need to love ourselves.

What should you compliment yourself on TODAY? 

I’m complimenting myself on being extra product today at work, even when I didn’t want to do anything.

Posted in: Personal Goals, Weight Loss

It’s hard to go back in time. That’s what makes it a little difficult to blog here sometimes. When I blog here, I feel like I’m stuck in the in between. I think it’s time to get out of this place…it’s just not a good place to be.

Me

It’s called a transformation for a reason and my blog friends, we have transformed.

Weight loss was 2011. The struggle, the work, the dedication to losing the weight was then and it definitely not now. We BEAT fat! We continue to beat fat everyday, but it’s a difference.

I’m not saying we don’t remember what it’s like to be in weight loss mode because we do. But we don’t live in weight loss mode now. We live in the mode of reaping all the rewards and benefits of our hard work through weight loss.

It’s definitely a lifestyle change and WE are far removed from losing weight. I hit my goal weight back in Feb 2012 and now it’s the last day of September in 2014. I can’t live in 2012 anymore.

I’m not an expert at weight loss, it’s just something we did. Something clicked, we did the research and started out on a our path. We learned things a long the way that are tools we still carry with us now. It’s not always about weight loss, sometimes it’s just about life.

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I don’t have many weight loss stories to tell you anymore because I’ve mostly told them to you. That was two years ago and two years later I’m on to something else. I can’t believe it’s been that long! I can’t really tell you what I ate to lose the weight because I can barely remember what I ate two weeks ago, much less three years ago.

I can tell you this: there was no special trick. No fast food, no fried food, more lean meats and veggies and we just got up to get moving. Weight loss one pound at a time, that’s it!

Finished #RnRSA in the heat and got my @gotchocomilk! #myafter #teamrefuel #finishstrong 20 miles done today and now it's time for taper! #marathontraining #runchat #running

I’m doing good! Cycling, running, being active, traveling…that’s a HUGE part of me now. That is just who I am. I’m resourceful. I’m a creature of habit. That’s me. Right now I’m living out all my hopes and dreams because we committed the weight loss and it happened.

I TRY to do everything in a healthy way. If we could do it, you can do it too! I can’t usher anyone through the process but I can inspire and motivate you to be the best person you can be while on the journey. I’ll gladly share my tips and tricks with you, but I can’t live in 2012 anymore.

I have to show you and myself there is life after weight loss. I’ve said it many times, my weight should not define me so I shouldn’t let it be the “thing” I always have to talk about. There’s more to me than just that.

I have to lead through example and that is what I’m trying to do here.

I hope you can understand.

Posted in: Daily Life, For The Soul

This weekend I went to visit my bestie in Mississippi!  It was her son’s birthday so she had to put on a good show.  But first I had to get my run in.

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I love running there.  I must tell you, that is where I really fell in love with running.  That was the first city I ever ran in outside of Beaumont.  I was at peace there, running on the beach and just take it in.  It’s also the place where I tripped over a huge road sign while running in the early morning hours too, but that’s not important.

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Mandie’s theme for the party was Christmas.  People were supposed to bring toys instead of gifts for the lil man so they could donate them to the Salvation Army for Christmas.  I thought that was a great idea.  It was really cute.  She had Christmas tree sugar cookies and Santa came to visit!

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And I got the bounce in the bounce house.  I’ve waited my entire life to that.  You know being overweight will definitely shut that down for you!  I didn’t want to seem too overly excited to jump in it so I was trying to jump with the kids.  But they were all too busy playing one that didn’t look like a bouncy; it looked more like a Spartan race.  I jumped alone and it was fun!

And in between all this Christmas birthday madness, I got to talk with my best friend and it was what I needed! It’s nice and IMPORTANT to have a strong support system behind you.  Support is the most important thing.  But let’s not confuse support with surrounding yourself with “yes” people.  Support means being there to help you through the good and the bad times but also telling you the truth when you need to hear it the most, no matter how much it might sting.  When it comes from a good place, it doesn’t hurt quite so bad and you’re probably more likely to listen.

That being said…

All you people who think all I do is workout and run?  That’s not true.  I work out and run and REWARD myself with things like this…being happy!

What fun thing did you do this weekend?

Posted in: Daily Life, Foodie, Working Out

I spent the weekend with my best friend in Mississippi while Willie stayed behind to handle the dogs!  He also had to handle the grocery shopping so that we could successfully handle the Sunday meal prepping. For the record, my husband is AMAZING!

Having fun on my #run this morning! Mr trying to hit any specific miles just being at piece with myself. This place always feels like home! #Pascagoula #runchat #marathontraining #fitness #fitfluential #travelgram #mississippi

I got to enjoy views like this and he got to take the dog to get his shots.

Remember ho I told y’all Willie came in under budget for the grocery shopping?  He did it again.  Maybe I should start sending him to the store instead of going myself.  He did a really good job.  Our fridge is packed with food.  We might actually have too much food, but it’s ok.

I have so much I want to talk about but I feel the pressure to talk about my meal prep because it’s Sunday. I’ll have to save everything else for later, including the Christmas themed birthday party I attended this weekend. I’m kind of lacking on time at the moment so I’ll just get to it.

Thank goodness for a wonderful husband. He grocery shopped and made dinner for the week while I was driving home. I made the lunches. #sundaysetup #fitfluential #mealprep

This is what we’re eating this week:

Breakfast: nothing new is happening here. Same ole overnight oats and egg white muffins.

Lunch: Tuna salad with sweet potatoes and spinach..and probably served over a bed of romaine lettuce for me.

Dinner: Pork chops with beans, quinoa and whatever veggies need to be cleaned out of the fridge. Asparagus, spinach, green beans and peas. I’ll have to change it up because I think I need a break from broccoli.

Snacks: protein balls, greek yogurt and hummus with celery.

Pre-workout snacks: Larabars

I’m going to be out of town a lot for the next few weeks so I will be keeping my meal prep simple and easy.  I don’t want to have to make a fuss about it too much.

My best advice for meal prepping is to KEEP IT SIMPLE!  Save the fancy foods for when you have time to prepare them.  Maybe for a date night?

What’s on your menu for the week?

Posted in: Goals, Health, Personal Goals, Working Out

Happy Friday everyone!  I hope it’s been a great week for everyone.  It’s been a good week for me!  I’m always behind when I can’t do my meal prep on Sundays.  It’s been a very telling week and I’ve learned a couple of things about myself.

1.  I started logging my food again this week.  We can be friends on MyFitnessPal if you e-mail me.  I thought my eating was a little bit out of control.  Willie would tell you that was all in my head.  I learned that he was right.  I’m a grazer.  I cook and I nibble and it’s a really bad habit I’m trying to break.  The main problem is: I start prepping stuff when I’m hungry.  I need to be sure to drink some water before prepping food.  Anyway, logging my food again has been nice.  It started to become a hassle to me because I was eating the same thing everyday…and I still eat the same thing pretty much everyday.  But I like to make sure my macros are right.  I’m not eating enough fat in my diet as I mentioned before.  It’s a really great tool.

Totally #ran in the living room to reach 15,000 steps on my @fitbit! #active #stayactive #whyimove

2. My Fitbit died which makes me mad.  I just purchased the thing at the end of June and it just died.  Researching on the internet I see a lot of people are having the same problems which means there is a design flaw with the Fitbit.  E-mail customer service is still trying to get me through the system, but I found the number after an hour of searching the internet.  I called and they issued me a new FitBit.  I’m thankful for that but what does this say about the product?  I really like my Fibit but it might be time for me to try another one of these devices instead.  Do you have any problems with your FitBit?

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3.  Good friends are hard to find, but when you find them you should really invest in those friendships.  Everyone invests in their friendships in a different way but be sure to cherish the people in your life, especially the ones you want to keep around.  Last night we had our book club and it was just a great time to see my friends and just chat.  It took me a long time to find some friends in this city and now I’m glad that I’ve found them.

4. Listen to your body.  I’ve been having low blood pressure problems lately.  You know what the big issue is? My body wasn’t holding on to electrolytes so I have to have more that stuff in my life.  That gives me an excuse to buy some coconut water!  I’m not complaining about that.

Went on a #yogurt haul this afternoon. Stocking up! What's your favorite flavor/mix for your yogurt. I love black cherry and walnuts! #fitfluential

5. I really like yogurt!  Yesterday I had to go refresh the supply. I have such a great time looking at the new products and comparing.  Kroger’s off-brand greek yogurt is also 88 cents which is 12 cents cheaper than the name brand and it’s less sugar!  I think I may have found a winner, but it doesn’t come in the flavors of HEB which is a big bummer.

So on to the good stuff. I’m linking up again with Athlete At Heart to tell you about my weekly workouts:

Sunday: Plano Balloon Festival Half marathon. It was hot and fun. I’m glad I got to run the race with Willie.

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Monday: Took it easy because I needed to meal prep so I went for a 3 mile run with my running group.

Tuesday: Taught my freestyle cycle class and did a HIIT routine in the evening.

Wednesday: Group Power and an evening fast 5.11 mile run.

Thursday: Taught my Group Ride class.

Friday: 3 mile run.

Saturday: I’m going to run but I don’t have a set amount of miles. I just want to get out there and just run because I want to run.

My goal was to kind of take it easy this week but I couldn’t resist some workouts. I never made it to the pool but the pool schedule is changing soon so I’ll be able to go at a decent time. I have to get in some good pool time.

So how was your workout week? What are your goals for your upcoming workouts?

Posted in: Fooducation, Tips

We visit the grocery store on the REGULAR!  We used to go twice a week because our produce would get bad but I think we’ve finally gotten that under control.  I know I like to stick to a budget because I’m cheap thrifty.  I thought I would share some of my budget conscious tips with you.

Grocery shopping is done! Now it's time to meal prep! #sundaysetup #fitfluential

But I have to warn you, I’m a grocery store wanderer.  I will put things in my cart that I don’t necessarily need right now but might need later.  Willie makes fun of me.  True story: when I was in Denver, Willie was responsible for the grocery shopping.  He had a $100 budget and told him to buy most of what we needed because I didn’t think he would be able to get it all.  I was wrong because he only spent $88 AND we didn’t have to make an in between trips.  I was amazed.

Maybe I’m not the right person to be writing this post but I’ll give it a try.

1. Make a list. Make sure you put everything on the list.

2. Most importantly, don’t be like me and make the list and not stick to it.

3. Use coupons.  This is kind of a problem because we buy mostly produce and fresh items which tend not to have coupons.  It’s definitely useful to check the store ads before planning your menu so you can get those whole foods on sale.  If zucchini is on sale one week, guess what? We’re eating that all week long!

4. Know your grocery store setup so you don’t aimlessly wander around the store.  Chances are if you’re doing that, you’re going to drop extra stuff in the basket.

5. Shop the perimeter of the store.  It’s faster and that’s where the healthiest of foods are located.

What’s our grocery budget?  I try to spend no more than $125 per week.  That pretty much buys us enough food for breakfast (7 days), lunch (6 days), dinner (5 days) and most snacks.

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I’m always trying to find ways to cut back on the bill because it will fluctuate with different seasons.  I will buy off brands if it comparable to the name brands.  This week’s find was HEB Greek 100 yogurt.  It’s 88 cents cheaper than the Yoplait version and it comes in some great unique flavors. I enjoyed the melon more than the cherry limeade though.  When I think of cherry limeade I think of Sonic drink…this just didn’t pack the flavor punch I was expecting.  Melon on the other hand was more along the lines of what I expected.  I would definitely buy both again though.

Willie also suggests buying things in bulk. The warehouse stores are starting to carry more healthier items in bulk like Flatouts, nuts, yogurts, bars and things a long those lines. That way you can buy them up and make it last the entire month!

How often do you grocery shop?

Posted in: Daily Life, Fooducation

When I travel, it’s really hard to get the meal prepping done.  Guess what? I’m going to be doing a lot of traveling for the rest of the year so I’m going to have to learn to perfect the system.  I usually end up skipping a workout so I can get everything done but yesterday I tried something different.  I was very rushed.

Food prep and meal planning

I had to make a plan and a list.  The most important thing this week was to make sure that I had things that could get done quickly.  The meal planning was a little bit difficult because I didn’t have enough time to make a serious meal like I like to do.  No all day Sunday to make food for the week.  I had about 90 minutes to get some stuff together.

The grocery haul. Meal prep is happening soon and it has to be done in 90 mins. #donthavetimeforthat #fitfluential

And then I had to hit the grocery store after work. I was running a little late for this and I was worried I would run into the after work crowd. I was also worried about not getting good produce. I like to go on Sunday because they are putting out the fresh stuff, but I survived.

What’s are the menu this week:

Breakfast: The same thing. Overnight oats and egg white muffins. I’m adding pumpkin puree to my overnight oats though.

Lunch: Jennie-O Turkey sausage with onions, rice and my three bean medley: black, white and kidney beans. I’m eating mine over a bed of power greens: kale, swiss chard and baby spinach. Willie is probably eating his straight.

Dinner: Boneless pork loin chops with sweet potatoes (for Willie), lentils for me. I’m trying to avoid starches at night. I’ll be roasting some veggies too.

Morning snacks: celery with hummus or greek yogurt, or deli meat roll up with greek yogurt dip
Afternoon snacks: Larabars, Questbar

What’s new for me this week?

I’ve been logging my food again just so I know.  I think it’s time to go back to that.  I just want to make sure I’m staying on track even though I eat pretty much the same thing every day.  I also want to take a look at my macros and I really don’t think I”m getting enough fat in my diet which has always been a problem for me.  I think I”m going to have to start adding in the avocados and nuts again. The fat thing is always hard for me because I’m not too big on animal proteins which carry more fats.  I’m not a vegetarian but I just don’t eat a lot of meat.  And of course, when I do, it’s a lean meat.

Fat is a very important part of a person’s diet and I just don’t think I”m getting enough so I will be working toward that.

I know it’s already Tuesday, but what are you eating this week?  Did you meal prep?

Posted in: Race Recap, Running, Travel

I was provided with a free bib to this race by the festival but all opinions are my own.

Spoiler alert: This race was AWESOME!

This race was one I put on my radar last year. I found out about it too late and I couldn’t participate but I made sure it made the list for this year. AND it was great because it was a race Willie and I could do together. I’m all about couple activities, especially when it gives us extra time together.

Plano Balloon Festival Half Marathon

We picked up our packets at Central Market in Plano. It was booming in there. They had a “band” playing and singing current hits. They sounded great but it was super loud!

Plano Balloon Festival Half Marathon
We picked up our packets which was quick and easy. We both go two tickets to the balloon festival and a TANK top! I was excited for the tank top, Willie not so much. This pretty much solidifies that I’ll be keeping this shirt. We should have gone to the festival right after that so I could get my hot air balloon ride. I thought we could do it after the race, but I was wrong. I missed a big opportunity there.

Excited to run with @williebeatfat this morning. The Plano Balloon Festival Half marathon is probably going to be hot! #fitfam #fitfluential #runchat
I was so excited to be running with Willie in our new GTS visors. They look so spiffy. Before the race was really hectic. The traffic was horrible to park. This probably took a little too long. But we survived and walked to the festival which was really pretty. It didn’t seem too organized though because people were just standing around. They were making announcements but it was hard to hear. And then suddenly the race started. It was kind of abrupt.

Balloons at the #planoballoon festival! Sadly, these were the only hot air balloons I got to see. But it was something nice to see while running! @planoballoon

I was a little worried about it getting hot at the race because it didn’t start until 7:30am. I was really skeptical but the race was shaded throughout a big portion of the race. The last 3 miles were not shaded which kind of sucked. Direct sunlight + me = nightmare. I can run in the heat all day as long as the sun isn’t beating down on me. It was nice running and seeing the balloons. It made me happy.

Plano Balloon Festival Half Marathon

The course was hilly but nothing major. Everything was runable if you wanted it to be that way. I like to walk up the hills because I’m from the world of flatness but I ran a couple of those hills. Like I said before, the last 3 miles were direct sunlight and it sucked. It was hot, but I finished in 2:28:16. I was trying to keep my marathon pace and I was pretty consistent until the sun came out and got me. I was about 15-20 seconds off my pace each mile which added up in the end. I’m working on pushing myself harder during my longer runs and races just help me do that better. I was supposed to run a total of 16 on Sunday but I ran 3 at 9pm the night before (on the worst treadmill ever).

Plano Balloon Festival Half Marathon

Willie had no interest in running with me, or me running with him so I really only saw him at the beginning and when he crossed the finish line. He likes it better that way. Apparently he saw me on the switch back on the course, but I didn’t see him. I was rolling. Willie came in just over 3 hours which was to be expected. He hadn’t run that far in a long time and it was hot! I was so proud of him though because he came in looking strong despite saying he was having a foot problem. It didn’t hold him down too much though.

So proud of @williebeatfat. These are great moments to remember. #runchat #planoballoonfest #balloongedtival #fitfluential
I had the best time and Willie did too. These are moments that we’re going to remember forever and I am just so blessed to be able to do this kind of stuff with him. We had a really great time.

The race perks were great but the medal was amazing. It’s definitely going to go down as one of my favorites EVER! There was breakfast provided by Central Market when we were done but I only opted for eggs; no hasbrowns or bacon for me. Everyone was having a great time. It was truly a family event and it was great.

Final verdict: We will gladly run this race again.

The only bummer was we had to drive 5 hours back home and that’s why we had to skip our hot air balloon ride.